Castle Rock Triathlon - TriathlonSprint

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Friendship, Wisconsin
United States
Adams County Chamber of Commerce
Total Time = 1h 26m 56s
Overall Rank = 48/243
Age Group = Clydesdale
Age Group Rank = 4/22
Pre-race routine:

Arrived 1.25 houra before race time and did some EZ stretching.
Event warmup:

Did some swimming in the lake before hand with a little sprinting.
  • 06m 34s
  • 440 yards
  • 01m 29s / 100 yards

Start didn't feel great but I was able to keep my HR in check through most of the race. Got up a little early to make my final run to the beach.
What would you do differently?:

I saw some people doing dolphin dives into the beach and I'm not sure if that would be better than simply running up on the beach.
Transition 1
  • 01m

I tried to jump on my bike and it worked pretty well. I started the clips on my shoes before the race and I think it made a big difference
What would you do differently?:

Keep practicing jumping on your bike.
  • 50m 59s
  • 16.5 miles
  • 19.42 mile/hr

There was a headwind for the first 6 miles whioh made getting up to speed a little difficult. My plan was to negative split the course and it worked out fine with a little help from the tailwind towards the end of the race. I think my avg speed (19.5) was a perfect speed going into the run.
What would you do differently?:

I would like to get my anaerobic threshold levels up to improve my avg. speed.
Transition 2
  • 01m 9s

Felt good overall.
What would you do differently?:

Keep practicing sinching down the laces.
  • 27m 15s
  • 3 miles
  • 09m 05s  min/mile

Kept a perfect cadence for the first 1.5 miles then hit the big hill and it through me for a loop. Got passed by 2 people in my wave on the last mile and could not challenge them.
What would you do differently?:

Practice downhill and uphill running. KEEP COMPETITIVE and when you get passed repeat your motivational phrase in your head.
Post race
Warm down:

Some light stretching and some fruit. Did not eat a heavy meal until about 3 hours after the event.

What limited your ability to perform faster:


Event comments:

This is the first race that I have ever won an award. I felt 100% better than the 2010 race and I would like to be able to finish an olympic distance the way I finsihed today.

Event Standings: Swim:top 5%, Bike:top 23%, Run:top 35%, Entire Race: top 20%

Division Standings: Swim:top 1%, Bike:top 23%, Run:top 27% , Entire Race:top 18%

Last updated: 2011-05-21 12:00 AM
00:06:34 | 440 yards | 01m 29s / 100yards
Age Group: 1/22
Overall: 11/243
Performance: Good
Suit: Tri Suit (No Wetsuit)
Start type: Wade Plus:
Water temp: 0F / 0C Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Bad
Waves: Navigation: Average
Rounding: Good
Time: 01:00
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
00:50:59 | 16.5 miles | 19.42 mile/hr
Age Group: 5/22
Overall: 56/243
Performance: Average
Wind: Some
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 01:09
Overall: Good
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:27:15 | 03 miles | 09m 05s  min/mile
Age Group: 6/22
Overall: 86/243
Performance: Below average
Course: Course was hilly, a good challenge.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4